Fit For a Warrior: One-Day Full Body Workout
Goal of the workout: Improve cardiovascular fitness, build strength and promote flexibility.
Daily benefit: Enhance overall metabolism, improve posture, reduce the risk of injuries, and boost mental wellness.
Warm Up
Always start your workout with a warm up to prepare your body and avoid injury.
1. Jumping Jacks
Instructions: Stand straight, jump and spread your legs while swinging your arms above your head. Jump back to the starting position. Repeat
Equipment: None
Duration: 5 minutes
Cardio
Aim to push your cardiovascular system with this robust workout segment.
1. Running
Instructions: Maintain a steady pace, keep your back straight and arms moving.
Equipment: Treadmill (Optional)
Duration: 20 minutes
Strength Training
Cycle between upper and lower body exercises for full body conditioning. Individual sections are optional depending on focus.
Upper Body
1. Dumbbell Press
Instructions: Lie on a bench holding a dumbbell in each hand at chest level. Push up until your arms are straight. Lower back to start position. Repeat.
Equipment: Dumbbells, Bench
Duration: 1 minute
Lower Body
1. Squats
Instructions: Stand straight, move your hips back and bend your knees as if sitting. Keep your chest upright. Stand up. Repeat.
Equipment: None, Dumbbells (Optional)
Duration: 1 minute
Stretching
Finish your workout with a thorough stretch to alleviate muscle tension and enhance flexibility.
1. Full Body Stretch
Instructions: Extend your arms above your head, stand on your toes, hold for 10 seconds. Relax. Repeat.
Equipment: None
Duration: 5 minutes
“Don’t limit your challenges, challenge your limits.” – Jerry Dunn